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  6. Soybean raw vs. Shortbread

Soybean raw vs. Shortbread — In-Depth Nutrition Comparison

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Significant differences between Soybean raw and Shortbread

  • The amount of Copper, Iron, Manganese, Phosphorus, Folate, Magnesium, Potassium, Vitamin B1, Vitamin B2, and Zinc in Soybean raw is higher than in Shortbread.
  • Soybean raw covers your daily Copper needs 174% more than Shortbread.
  • Shortbread has 20 times less Potassium than Soybean raw. Soybean raw has 1797mg of Potassium, while Shortbread has 88mg.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Soybean raw vs Shortbread infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean raw
Soybean raw
10
:
0
Shortbread
Shortbread
Contains more Calcium +2030.8%
Contains more Iron +426.8%
Contains more Magnesium +1900%
Contains more Phosphorus +966.7%
Contains more Potassium +1942%
Contains less Sodium -99.4%
Contains more Zinc +898%
Contains more Copper +1742.2%
Contains more Manganese +540.5%
Contains more Selenium +187.1%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Shortbread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 112% 10% 29% 8% 47% 14% 30% 52% 34%
Contains more Calcium +2030.8%
Contains more Iron +426.8%
Contains more Magnesium +1900%
Contains more Phosphorus +966.7%
Contains more Potassium +1942%
Contains less Sodium -99.4%
Contains more Zinc +898%
Contains more Copper +1742.2%
Contains more Manganese +540.5%
Contains more Selenium +187.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean raw
Soybean raw
8
:
2
Shortbread
Shortbread
Contains more Vitamin A +2100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +147.6%
Contains more Vitamin B2 +177.1%
Contains more Vitamin B5 +147%
Contains more Vitamin B6 +431%
Contains more Folate +363%
Contains more Vitamin K +327.3%
Contains more Vitamin E +187.1%
Contains more Vitamin B3 +101.8%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Shortbread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 49% 0% 0% 89% 73% 62% 20% 17% 61% 0% 28%
Contains more Vitamin A +2100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +147.6%
Contains more Vitamin B2 +177.1%
Contains more Vitamin B5 +147%
Contains more Vitamin B6 +431%
Contains more Folate +363%
Contains more Vitamin K +327.3%
Contains more Vitamin E +187.1%
Contains more Vitamin B3 +101.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Shortbread
Shortbread
Contains more Protein +579.5%
Contains more Water +137.2%
Contains more Other +372.8%
Contains more Fats +31.5%
Contains more Carbs +111.5%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Shortbread
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more Protein +579.5%
Contains more Water +137.2%
Contains more Other +372.8%
Contains more Fats +31.5%
Contains more Carbs +111.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Shortbread
Shortbread
Contains less Saturated Fat -64.4%
Contains more Polyunsaturated fat +35.2%
Contains more Monounsaturated Fat +52.3%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Shortbread
35% 29% 36%
Saturated Fat: 8.105 g
Monounsaturated Fat: 6.708 g
Polyunsaturated fat: 8.326 g
Contains less Saturated Fat -64.4%
Contains more Polyunsaturated fat +35.2%
Contains more Monounsaturated Fat +52.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Shortbread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Shortbread Opinion
Net carbs 20.86g 62.48g Shortbread
Protein 36.49g 5.37g Soybean raw
Fats 19.94g 26.22g Shortbread
Carbs 30.16g 63.78g Shortbread
Calories 446kcal 514kcal Shortbread
Starch 40.47g Shortbread
Fructose 0.3g Shortbread
Sugar 7.33g 21.65g Soybean raw
Fiber 9.3g 1.3g Soybean raw
Calcium 277mg 13mg Soybean raw
Iron 15.7mg 2.98mg Soybean raw
Magnesium 280mg 14mg Soybean raw
Phosphorus 704mg 66mg Soybean raw
Potassium 1797mg 88mg Soybean raw
Sodium 2mg 353mg Soybean raw
Zinc 4.89mg 0.49mg Soybean raw
Copper 1.658mg 0.09mg Soybean raw
Manganese 2.517mg 0.393mg Soybean raw
Selenium 17.8µg 6.2µg Soybean raw
Vitamin A 22IU 1IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 2.44mg Shortbread
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.353mg Soybean raw
Vitamin B2 0.87mg 0.314mg Soybean raw
Vitamin B3 1.623mg 3.275mg Shortbread
Vitamin B5 0.793mg 0.321mg Soybean raw
Vitamin B6 0.377mg 0.071mg Soybean raw
Folate 375µg 81µg Soybean raw
Vitamin K 47µg 11µg Soybean raw
Tryptophan 0.591mg Soybean raw
Threonine 1.766mg Soybean raw
Isoleucine 1.971mg Soybean raw
Leucine 3.309mg Soybean raw
Lysine 2.706mg Soybean raw
Methionine 0.547mg Soybean raw
Phenylalanine 2.122mg Soybean raw
Valine 2.029mg Soybean raw
Histidine 1.097mg Soybean raw
Trans Fat 0g 0.714g Soybean raw
Saturated Fat 2.884g 8.105g Soybean raw
Omega-3 - EPA 0.001g Shortbread
Omega-3 - DPA 0.002g Shortbread
Monounsaturated Fat 4.404g 6.708g Shortbread
Polyunsaturated fat 11.255g 8.326g Soybean raw
Omega-6 - Eicosadienoic acid 0.006g Shortbread
Omega-6 - Linoleic acid 7.253g Shortbread
Omega-6 - Gamma-linoleic acid 0.033g Shortbread
Omega-3 - ALA 0.885g Shortbread
Omega-3 - Eicosatrienoic acid 0.001g Shortbread
Omega-6 - Dihomo-gamma-linoleic acid 0.005g Shortbread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Shortbread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
85%
Soybean raw
33%
Shortbread
Minerals Daily Need Coverage Score
244%
Soybean raw
34%
Shortbread

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 14.32g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 351mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 5.221g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.